19.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

500m Row, 2 Rounds: 50m Walking Lunge, 20x Air Squat, 10x 8 Count Body Builders.

https://www.youtube.com/watch?v=TxQT-wZdP28

Strength

A: Back Squat (5×7 Back Squat AHAP)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

800m Run with weight plate (45/35),

20x Burpee lateral box step over,

50x Jumping lunge.

Metcon

Metcon (Time)

5 Sets:

7x Power Clean (155/105)

10x Toes to Bar

1:00 Max Effort 20m Shuttle Run

*:30 Rest between sets.

Durability

Metcon (No Measure)

6x :20 Hill Sprint, 1:30 Rest.

Hydrate and fuel within 30 minutes. Journal post training session SOP.